general warm up (10 minutes)
Adex club side cleans x 50 reps
Adex club halos x 15/15 reps
rotation push ups x 20 reps
rear bear crawls x 100 feet
hanging knee raises x 15 reps
specific warm up (5 minutes)
lateral keg loading set up and light practice
strength (20 minutes)
lateral keg loading x 10/10-10/10-10/10 reps
conditioning/accessory work (2 rounds)
Adex club long cycle swipes x 30 reps
weighted sit ups x 10 reps
Adex club isometric crucifix hold x maximum time
The Cave 